CrossFit

“A Day In The Life” Thursday 4/30/15

As with any Thursday now, if you would like to make up one of the WODs or strength from earlier in the week, then feel free to do so today. Olympic Lifting/Strength Option jerks from rack: 3, 3, 2, 2, 1, 1; 5×5 strict pull ups (overhand); 4×20 slow GHD sit ups (no hip snap)READ MORE

“Come Together” Wednesday 4/29/15

MetCon – “Come Together” Rx 5 rounds for time: 10 KB snatches (left), 6 waiter lunges (left), 10 KB snatches (right), 6 waiter lunges (right), 100 double unders Fitness – sub DB snatch Comp – 6 rounds Waiter Lunges – here is a demo vid. If you cannot maintain stability, then switch to goblet orREAD MORE

“Yellow Submarine” Tuesday 4/28/15

Strength front squats 65% x 5, 75% x 5, 85% x 5+ If you tested last week, here is what you do. I will use the test numbers: #135 x 10 reps. 1. Use the chart in the gym to find a 1 rep max – #135 x 10 = #180 max (or use thisREAD MORE

“Strawberry Fields” Monday 4/27/15

Strength turkish get ups: 3 sets of 3/arm These are a great way to get some core and shoulder stability work in while warming up the whole body for clean and jerks. Skill turkish get up, clean and jerk MetCon – “Strawberry Fields” 20 min AMRAP: run 400, 10 clean and jerk 95/65, 20 dumbREAD MORE

“Sled Games” Sunday 4/19/15

MetCon – “Sled Games” 8 rounds: 1 min max effort, 2 min rest of: sled push 50 ft #90/50 loaded, 7 KB swings 70/53, max distance shuttle sprint

“Helen” Saturday 4/25/15

Skill Overhead KB swings We do not use overhead swings often due to the much higher rate of dysfunctional movement, but when a benchmark is on the docket, American swings are the standard. I still prefer the russian swings for most athletes, but if you can complete our WODs at competition level, then feel freeREAD MORE

“Grace” Friday 4/24/15

Strength squat clean and jerk 1 rep max: 25 min You will have plenty of time to warm up and test your max squat clean and jerk, so do not rush the strength. If the limiting factor of your max is the jerk, then you may continue to test the squat clean without the jerk. YouREAD MORE

“Good Fun Run” Tuesday 4/21/15

Strength deadlift: 3 rep touch and go max It is all about the touch and go deadlift for this test. See how much you can pull up and down three times! Safety first, so only progress as high as you feel comfortable. MetCon – “Good Fun Run” run 1600 meters, 3 minute rest, run 800,READ MORE

“Burgeron Beep Test” Monday 4/20/15

Test Week This is your test week everyone, so give it your best and make sure you are maintaining proper movement patterns! Strength 80% front squat test Step 1. Take three sets to warm up to about 80-85% of your one rep max (if you have one). The weight should be a multiple of 5READ MORE

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